Monthly Archives: April 2011

April 30, 2011

30 Turkish get ups (20/12 kg kettle bell) rest 5 minutes Complete as many rounds as possible in 7 minutes of the following rep scheme: 3 kettlebell swings (20/12 kg) 3 box jumps (24/12") 6 kettlebell swings (20/12 kg) 6 box jumps (24/12") 9 kettlebell swings (20/12 kg) 9 box jumps (24/12") 12 kettlebell swings (20/12 kg) 12 box jumps (24/12")
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April 29, 2011

"Karen" 150 wall balls (20/10 lb ball) for time ...after 150 pull ups and some deadlifts This Saturday at 9am there will be a Foundations Classwhich will cover deadlift, sumo deadlift high pull and medicine ball clean. The class will end with the regular scheduled WOD. If you are a new member or would just like to improve
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April 28, 2011

225/115 lbDeadlift, 15 reps 50 Pull-ups 225/115 lb Deadift, 12 reps 40 Pull-ups 225/115 lb Deadlift, 9 reps 30 Pull-ups 225/115 lb Deadlift, 6 reps 20 Pull-ups 225/115 lb Deadlift, 3 reps 10 Pull-ups Enlarge image Nutrition Part 3 with Robb Wolf, CrossFit Journal Preview - video [wmv] [mov] Deadlift Intro Lecture Clip [wmv][mov] Deadlift Alignment Part 1, Mark Rippetoe [wmv][mov] Deadlift Alignment Part
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April 27, 2011

As many rounds as possible in 20 minutes of: 5 hand stand push ups 10 x toes to bar for 1/2 the 20 min & slam balls (20/10 lb) for 1/2 the 20 min run 200 m Coach Mike Burgener with Spencer Hendel by Again Faster Equipment - video [wmv] [mov] Common Issues with the
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April 26, 2011

5 rounds: 45 lb barbell overhead walking lunges 21 burpees Hollie and Francis at 5k Gone Bad The Dairy Manifesto: Whole 9 Life NY Times: Is Sugar Toxic? The Grain Manifesto: Whole 9 Life
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April 25, 2011

"Grace" Clean and Jerk 135 pounds, 30 reps Use 95 pounds, 65 pounds or PVC pipe as needed. Thanks to all the volunteers and athletes that participated in the 5k Gone Bad. You were able to raise over $2,000 to support wounded veterans through the Disposable Heros Project. "The Mental Fight" with MMA fighterEric Cusson by Again
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April 22, 2011

CrossFit Total: 3 attempts at each lift for max load Shoulder Press Back Squat Dead Lift Enlarge image In a perfectly executed clean, the arms should be used solely to pull the body under the bar, which requires bending at the hips. The arms bending before the hips retreat is less efficient. - www.crossfit.com Another CF
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April 21, 2011

50 - 40 - 30 - 20 -10 reps of double unders sit ups Pictured here are the first to ever do the CF Alex 5k Gone Bad Good Friday Class Schedule: In order to make final preparations for the 5k Gone Bad, there will not be a 4pm or 5:30pm class Friday. However, the gym will
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April 20, 2011

"1/2 Badger" 3 rounds: 15 x 95/45 lb squat clean 15 x pull ups run 400 m
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April 19, 2011

Complete as many rounds as possible in 10 minutes of: 8 x push press (115/65 lb) 12 slam ball (20/10 lb) Image: Kathryn after finishing the Boston Marathon in 3 hrs 43 min!! 4 months after having a baby! Training consisted of 4-5 times a week of CrossFit, ran an average of 9 miles during the
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